남(m)/47(Korean age 47 Western age 46)/171cm/96kg/220131/
5 rounds for time of:
20 wall-ball shots
10 deadlifts=>85kg
♀ 14-lb. ball, 155-lb. barbell
♂ 20-lb. ball, 225-lb. barbell
Post time to comments./
오늘기록 27분31초/
최고기록(40/173/85/150929)29분 15초(105kg 데드리프트로 함)
월요일 낮와드

CFHIM 9:56 

CFWUx2 10*45dl 10*135 5*185 223, 223 5wb sub for dips
30:09

14:42 Rx 

12:42 @20kg thrusters and 80kg DL. Still a bit off it so went a little slower and heavier.

@home, subbed 10 & 10 reps, 34# dumbbells

9:23

15:00 Rx’d

7:48

5 rounds
20 thrusters 15 lbs DB
10 deadlifts 105lbs
11:40

5 rounds
20 thrusters 15 lbs DB
10 deadlifts 105lbs
11:40

5 rounds
20 thrusters 15 lbs DB
10 deadlifts 105lbs
11:40

5 rounds
20 thrusters 15lbs DB
10 deadlifts 105 lbs
11:40

9:46 rx’d. 

First set of wallballs and last set of deadlifts unbroken, otherwise 12/8 on wallball shots and dropped singles on deadlifts. Thought my low back would blow up but it was my feet. And conditioning of course. And now my buttcheeks are screaming 3-4 minutes after!!!

40/191/69”

10:40 RX

9:50. 

Home WOD: 
5 Rds,
10 DL @ 235#
20 Thrusters w 40# Slam Ball. 

10:21 rx’d

9:05 rx

25:43rx

12:19 Rx
M/44/220/6'2"

4 rounds. 16 min

Rx’d 
9:26

Last time was 13:43

F/34/132
12:36 Just glad I did it.
scaled 15# wall ball ( all available at my gym)
deadlift to 125#
deadlifts are definitely not my strong suit. Hoping to change that!

RX - 7:38, not fully recovered from a competition the weekend prior. 
Wife RX - 6:43

6:22 rx 

Coming back after a 10,000swing kettlebell challenge, and some rest.
Subbed:
5 rounds of
20 24kg kettlebell thrusters
10 double swings (24kgs each)
17:18
44/1.78m/77kg

M/35/5'10/190		

Rx'd 8:46

Holy hell, my backside is killing me after 5 minutes of rest. Going to be a rough week in the p-chain department.

15:28

9:29 scaled to 105# DL, 14# ball to 9 ft

RX 
13’06”

8:58

2020/02/02

5 rounds for time of:

20 wall-ball shots (globo so no target) 14-lb. ball
10 deadlifts 155-lb. barbell

18:23

38/165#/6'/M

9:54 R X 
male 29
215lbs

20:00
14 lb wall ball
115 lb deadlift

Modified, NFT
5 rounds
10 bench, 145
10 deads, 185

ankle sprain keeping me off wallballs

13:30
135 lb dl 

M/49/5'10"/240

Rx: 16:05

Awesome workout. We did it on at L1 Seminar lunchtime workout at CrossFit St. Paul - 8:03... Legs are definitely feeling pretty sore from that

M/36/5’7”/75kg
RX
=7:29

9:20 Rx

M/45/6'2"/185#

Scaled to 185# the rest as rx'd like compare to...today 8:26 last time 7:38...I'm pretty sure I did DL's on back patio last time which is closer to WB target than DL's in the garage like today newho I'll see you again

14:21

5 rounds for time of:
20 wall-ball shots
10 deadlifts

♂ 20-lb. ball, 185-lb. barbell

10:37

8:59
12 lb ball, 95 lb barbell

8:29 rx’d 

33 / M / 5'9" / 137lbs

3 rounds
20lb dumbbells thrusters
50lb dumbbells deadlifts

20:05

Ugh...

20:08

8:53
subbed 20lb dumbbell thrusters
115lb barbell deadlifts 

m/34/5’-10”/175lbs

13:23 RX 
Felt like I was moving in slow motion! 
I should have lightened the barbell! 😂
WB unbroken! 

11:34 RX 
Wall balls more difficult than anticipated

Scaled DL to 185. 
9:04

Rx 14:49

225# was feeling heavy

12.15 
this was a fun and efficient workout 

27 | 200 | 6’1 | M
RX: 9:50.40
20 lb med ball
225 lb Barbell deadlift

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   8:46

35/195/5’9/M

Rx 8:44

6:14RX that got spicy quickly!

7:54
Rx, all but 10# ball to garage ceiling 

9:45 - Rx

Scaled to 185lbs for deadlift
9:30

Rx’ed 
9:35

pronated grip rounds 1 & 2, then switched to alternating grip for rounds 3, 4, and 5. 

5 rds
20 kb thrusters 35#
10 deadlifts 135#
14:49

5 rds: 6:16

20 Medball Thrusters (20lbs)
10 DL (155lbs) 

12:02 Rx 

8:12 
deadlift bar 115 lbs 

Rx'd however only had 7 foot wall for wall ball

5 mins 46s! Disgusting 🤮

14# wallball 
155# deadlift
8:52

Scaled to 35 dbs thruster and 225 DL 14:41

5:29 Rx
Failed to go under 5 minutes

9:48, used 165 for DL. Better than I thought after recent pneumonia. 

M/19/158/5'8"
21:40

Strength

A: Front Squat (Build to a heavy double in no more than 20 mins)

No missed reps. Heavy is not max out... push but don't go to failure.

100kg 

B: Front Squat (4 x 2 @ 80% of A)
80 kg 

Rest 2-3 mins between.

------------------
C: Straight Leg Deadlift (3 x 6 @ RPE 7/10 - Go by feel)

Use straps - choose a weight you 'could' do for 8-10 reps, but stop at 6.
Warm up in sets of 4-6.

130kg 

Rest 2-3 mins between.

------------------
WOD:

5 rounds for time of:

20 wall-ball shots
10 deadlifts

♀ 14-lb. ball, 155-lb. barbell
♂ 20-lb. ball, 225-lb. barbell

Time : 12.57''

Slow as a f*** snail, but did yesterday wall balls @ 12 kg ... so ill take it LOL 

Subbed/scaled to 20# DB thrusters and 195# DL
11:16

150718:  12:06 with wall balls  and 185#

57/5'8"/160ish

9.45 rx

34/m/195lb
19:32 Rx
I don't understand how y'all do it so fast. I really need to work on my speed and stamina.

Sub/scale
2x18lbs dumbbell thrusters
155lbs deadlifts
8:38

15 kg sandbag thrusters
30 kg sandbag dead lift 
10:41" 
Deadlift with sandbag was very difficult more then barbell... 

In a hotel gym at altitude (~5000 ft) - for WB did thusters with 25-lb DBs, and deadlifts with 70-lb DBs.
9:48
m/51/5'11"/200#

7:18, option 3 with 10# DB thrusters

9:42 Rx
M/41/5’8”/160

9:03 Rx

dead...

9:01 scaled to:
20 air squats
20 push press w/ 20# DBs
10 deadlifts w/ 50# DBs

225lb trap bar
16lb ball

9:20

Deads were 5,5. WB unbroken 3 rounds then 15/5, 10/10

Wall balls and DL unbroken at Rxd weights.
transitions between movements slow (allowing me to suck in some big ones)
7:35 RXD
M 38      H 172.   W 90kg

Globo Scale- if you do not have a wallball sub dumbbell thrusters 15/20lbs.  If you don't have a barbell sub dumbbell deadlifts 20x 35/50 lb dumbbells or 10x 50/75lb dumbbells deadlifts per round.

RX:7'33''
https://youtu.be/E1pFPWLCaG8

Champions Club Scaling Notes

RANT
I swear I fall for stuff like this every time. On a perfect day where I felt like, "Oh nice, I can kind of half-speed this one" I get through the first 8 wall balls and I'm like sheeeeeeeeeeeeeiiiiiiiiiiiiiiiittttttttt this is going to be bad. Sometimes I wonder how it is possible to be a cocky CrossFit person.

PURPOSE
Give us a good ol' fashioned dose of how miserable CrossFit can be with the simplest of formats. Minimum effective dose.

NEW TO CROSSFIT VERSION
As is.

TRAINING SCALE
If you're on the fringe, this could be a strength-biased workout if you stay as rx'd - maybe up the height on the wall ball - even if it takes longer. You could also lighten up and go 3 rounds of 40 wall balls and 20 deadlifts.

PRACTICE SCALE
Lighten up the weight on both and take off your shoes. Any rep that the balls of your feet come off the ground does not count, and rep that the arch collapses does not count

GROUP SCALE
As is

INJURY SCALE
Pick one movement you can do and one static hold. Do 5 rounds of high reps for the movement you can do and max hold on the static hold. Record time and highest time held.

WARMUP
Squat
Hip extension
Kb swing
Jump rope
Plank

GENERAL FEAR LEVEL: 7

Am I crazy, what is the height for the wall ball shot??

Warm up for 200201:
GENERAL WARM-UP

2 rounds for 40-seconds of:
Medicine-ball deadlifts
Bird-dogs (slow and controlled)
Glute bridges
Air squats

SPECIFIC WARM-UP

Wall-ball shots
5 medicine-ball front squats
5 medicine-ball push presses
5 medicine-ball thrusters
5 wall-ball shots

Deadlift

Using an empty barbell, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
10 deadlifts

Using a barbell with light bumper plates, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
5 deadlifts

Build-up

4 sets of 3 reps, increasing in load each set. After sets 2 and 4, do 3 wall-ball shots.

INTENDED STIMULUS

.
Reality check coming your way! Are you up for a challenge? This is an excellent workout to find a challenge. You don't need to worry about the intensity. It will be there. This combination of movements guarantees that you will be breathing hard. However, aim to keep this workout in the 8 to 10-minute window. In this workout, the less room you leave for hiding, the better. Put yourself in that situation in which the only real reason for you to stop is that you want to. A cool idea today is to scale so that you can do both movements unbroken and see if you can get this done under seven minutes. If you are feeling ambivalent about what to do, lighter is harder. The objective today should be that of exposing your capacity. Pick weights for the ball and the bar that you own and get after this. Can you push the envelope when it matters --in the last two rounds? Can you maintain excellent mechanics and speed? Can you pick that bar or the ball sooner that you would like to? Challenge yourself and prove to yourself how fit you are. Leave no place to hide!   

▶ OPTION 1
5 rounds for time of: 

20 wall-ball shots 
10 deadlifts

♀ 12-lb. ball, 125-lb. barbell
♂ 16-lb. ball, 185-lb. barbell

▶ OPTION 2
5 rounds for time of: 

20 wall-ball shots 
10 deadlifts

♀ 10-lb. ball, 105-lb. barbell
♂ 14-lb. ball, 155-lb. barbell

▶ OPTION 3
5 rounds for time of: 

20 wall-ball shots 
10 deadlifts

♀ 6-lb. ball, 85-lb. barbell
♂ 10-lb. ball, 105-lb. barbell

Note: make sure to watch the video of Froning and Hobart doing this workout. 

Slow is smooth smooth is fast🙏